6-Week Bodyweight Bootcamp

Overview

Six weeks, no equipment, no gym membership. Just your body and some floor space. You'll train 4 days per week with 2 rest days and 1 active recovery day.

Schedule

• •Mon: Upper Body
• •Tue: Lower Body
• •Wed: Rest
• •Thu: Full Body Circuit
• •Fri: Core & Conditioning
• •Sat: Active Recovery (walk, yoga, stretch)
• •Sun: Rest

Weeks 1-2: Getting Started

Upper Body (Monday)

• •Push-Ups: 3x8-12 (or knee push-ups)
• •Pike Push-Ups: 3x6-8
• •Diamond Push-Ups: 2x6-8
• •Tricep Dips (using chair): 3x8-10
• •Plank Shoulder Taps: 3x10 per side

Lower Body (Tuesday)

• •Bodyweight Squats: 3x15
• •Reverse Lunges: 3x10 per leg
• •Glute Bridges: 3x15
• •Calf Raises: 3x20
• •Wall Sit: 3x30s

Full Body Circuit (Thursday)

5 rounds, 30s work / 15s rest:

• •Burpees
• •Mountain Climbers
• •Jump Squats
• •Push-Ups
• •High Knees

Core & Conditioning (Friday)

• •Dead Bug: 3x10 per side
• •Bicycle Crunches: 3x20
• •Plank: 3x45s
• •Side Plank: 2x30s per side
• •Superman Hold: 3x20s

Weeks 3-4: Level Up

Increase reps by 2-4 across all exercises. Add tempo work: 3 seconds down, 1 second up on push-ups and squats.

Weeks 5-6: Push It

Add plyometric variations. Replace regular squats with jump squats, regular push-ups with clap push-ups (if ready). Increase circuit rounds to 6-7.

Progression Tips

• •Film yourself to check form
• •If an exercise is too easy, slow it down
• •If it's too hard, reduce range of motion before reducing reps